Is your child skipping the most important meal of the day?

Getting out of bed, choosing clothes, brushing teeth and hair, packing a lunch and loading up a backpack. The laundry list of things that need to be done in the morning before a child heads to school can be difficult to accomplish. But your child may be skipping out on one of the most important parts of a morning routine: breakfast.

About 27 percent of children aged 12-19 years old don’t eat breakfast, according to the American Academy of Pediatrics. The meal plays a critical role in a child’s overall health and wellbeing – and can impact their academic performance.

“It’s no secret that breakfast is an important meal,” says Dr. Jeremy Daigle, the medical director of the Healthy Active Living Program for Advocate Children’s Hospital and the Chicagoland Children’s Health Alliance. “Eating breakfast provides energy and improves concentration. You may be surprised to learn it also helps children (and adults) maintain a healthy body weight.”

Dr. Daigle explains that eating breakfast in the morning kickstarts metabolism and discourages overeating later in the day.

“When you don’t eat breakfast, you’re hungrier later, increasing the likelihood for overeating,” he says. “Additionally, many foods we eat for breakfast contain essential nutrients our body needs to properly function. For example, fruit and vegetables contain fiber, and milks, yogurt and eggs are a great source of vitamin D, calcium and protein. Skipping breakfast can cause your child to miss out on these nutrients.”

If your child is struggling to eat breakfast before school, Dr. Daigle offers the following tips:

• Plan ahead by asking your child what kinds of things they’d like to have for breakfast. Overnight oats are a great option that many children enjoy preparing themselves. Other foods that can be easily prepared in advance include hard-boiled eggs, homemade breakfast burritos or sandwiches that can be frozen and grabbed quickly, homemade oat bars, egg bites, or parfaits.
• Eat breakfast together. Model the importance of prioritizing a healthy breakfast. This will also offer a great opportunity to talk with your child about their day ahead.
• If it isn’t possible for your child to sit down at the table and eat in the morning, pack a breakfast that can be eaten in the car or on the bus. Hard-boiled eggs, fruit with granola and fresh fruit are great options.
• Breakfast doesn’t need to always be “breakfast” foods. Consider using leftovers from dinner that include all the food groups and incorporate that into your breakfast.

“Think outside the box with different ideas and don’t give up,” encourages Dr. Daigle. “You’ve got this!”

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